Feeling tired? Learn how to prepare for a good night’s sleep.

5 May

WONDERING HOW TO GET A GOOD NIGHT’S SLEEP? AND WAKE FEELING REFRESHED AND ENERGISED? IF SO, YOU’RE NOT ALONE. READ ON FOR SOME TIPS TO HELP YOU FIND THAT ELUSIVE INGREDIENT FOR ENERGY, HEALTH AND HAPPINESS.

For me, sleep is like salt.

You don’t realise how essential it is until you have to go without it. What normally tastes good, is suddenly bland and inedible and a day in which you would normally function well and be on good form, becomes long, arduous and it feels as if you are nursing a hangover and struggling to perform the most basic of tasks.

So, if you have ever found yourself feeling tired, exhausted and with a brain aching from having to focus and realising that you’ve just poured orange juice onto your bowl of cereal rather than milk, it may well be that you’re struggling from sleep deprivation.

Many clients come to see me and cite low energy levels and poor sleep quality as a factor for wanting to see change in their lives. In the UK, statistics from Aviva show that as many as 1 in 3 adults suffer from insomnia at some stage in their lives. The basic symptoms are:

- Difficulty falling asleep

- Trouble staying asleep — waking often throughout the night

- Waking very early in the morning

- Waking feeling tired and unrefreshed by sleep

For one or more of these symptoms to happen is normal, but when they are present more frequently and consistently, then insomnia sleep disorder may be an issue.

So, what can you do to improve both the quality and length of your sleep?

Fortunately, there are several things you can do to help. Below are ten tips – the first five are conventional ones from The Sleep Doctor and the last five are more alternative and holistic ones that I have also tried and tested with my clients, family and myself:

1: Know your Bedtime and Stick to One Sleep Schedule

Of all the sleep tips you could ever read or hear about, the most important one is to stick to one sleep schedule—every day. This means going to bed early enough to allow 7-8 hours sleep and waking up at the same time each day. When sleep has a regular rhythm, your biological clock will be in sync and all of your other bodily functions will go smoother, including your sleep.

2: Eliminate All Caffeine Starting at 2 PM

Seriously? How can stopping my caffeine intake at 2:00 p.m. help me sleep better? It’s very simple - caffeine has what’s called a “half-life” of about 8 hours, which means that its level is reduced, but is still somewhat effective in your system after this time. Caffeine is a stimulant, and it will prevent you from either falling asleep or having good quality sleep.

3: No Alcohol Within 3 Hours of Bedtime

Despite it feeling like alcohol might help you fall into a deep slumber, the reality is that it’s not the answer to getting better sleep. Whilst alcohol can make you sleepy, it also does the following to detract from sound sleep:

It keeps you from reaching the deep stages of sleep
It dehydrates you
It awakens you in the middle of the night to go to the bathroom
It reduces your REM sleep. This stage of sleep helps you to organise and store your memories. Too little REM sleep can be devastating for the brain and body.

4: Stop Exercising 4 Hours Before Bed

Data suggests very strongly exercising during the day will help you fall asleep more quickly and plunge you into deeper sleep for a longer period of time, but also that exercising causes your body to produce growth hormones, which help it to repair and revitalize itself. However, the timing is crucial. Exercise too late in the day and you will awaken your body rather than relax it. The obvious exception to the rule, however, are gentle yoga moves that help your body to stretch and release tension.

5: Turn your face to the sun every morning (at least 15 Minutes)

Getting outside in the sun for 15 minutes each morning helps to regulate the production of melatonin, the sleep hormone. Your internal body clock (the circadian rhythm) runs on a 24-hour schedule and functions best when you are exposed to a regular pattern of light and dark. Malfunctions in your circadian rhythms because of changes in light and dark exposure can negatively impact your ability to get a good night’s sleep.

Here are 5 additional wellbeing methods that are worth trying, to help you sleep well:

6. Emotional Freedom Technique (EFT / Tapping)

Completing a round of “tapping” before going to bed to release the day’s stresses and strains can be highly beneficial. EFT encourages negative emotions to be released from the body and helps to install new and positive beliefs – essential and very powerful, especially if done just before going to sleep at night.

7. Yoga

The mind and body benefits of yoga are renowned. With the right sequence of moves, the body quickly and easily releases tension and tightness and with the body relaxed, the mind will soon follow. One of the best (and easiest!) moves before going to sleep is to lie on your back with your legs raised straight in the air, resting against the wall or bed. Stay there for about 5-10 minutes and practise deep breathing as you do so; this will calm your nervous system and prepare you brilliantly for a good night’s sleep. The more regularly you practise it, the more it will act as an anchor for your brain to inform it that you are preparing for sleep.

8. Acupressure mat

It may sound crazy but lying on a spiky mat really can help you to fall asleep (trust me, I use mine every night!). The meridians along your spine and shoulders are associated with relaxation and restfulness. When you first lay down on an acupressure mat, your nervous system will be ultra-stimulated because of the spikes, however once your body realises you’re safe and sound, you’ll feel a flood of warmth along your back, followed by a release of muscle tension.

9. Sleep meditation

The most effective method of all, in my eyes, is the sleep meditation. There are many forms, from sleep stories to relaxing meditations, binaural beats and hypnosis tracks. Experiment with different types until you find the ones that work for you. Then turn on and tune out.

10. Magnesium Supplements

One final suggestion is to take a Magnesium supplement before bedtime as it can aid relaxation of the body and mind (do consult your doctor / nutrionist prior to starting new supplements).

As explained on the Higher Nature website:

“This often overlooked but vital mineral plays a key role in areas such as energy metabolism, maintaining strong bones and a healthy heart, sleep quality, stress resilience and recovery from exercise. Sometimes referred to as “nature’s relaxant”, magnesium is also necessary for the proper functioning of the muscles and nerves, sustaining a normal heart rhythm and helping the body to cope with stress. By helping to stabilise blood sugar, it can also help to prevent the anxiety and nervousness we can feel when blood sugar drops too low. Additionally, magnesium plays an important role in the regulation of brain neurotransmitters such as serotonin, helping to keep our mood stable.”

I hope these suggestions and idea all help and that you can now enjoy a restful and peaceful night’s sleep.

REFERENCES:

https://www.aviva.com/newsroom/news-releases/2017/10/Sleepless-cities-revealed-as-one-in-three-adults-suffer-from-insomnia/

https://thesleepdoctor.com/

- https://www.highernature.com/everyday-essentials/minerals/articles/lack-of-magnesium